kirbz

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Everything posted by kirbz

  1. Juices are technically allowed but discouraged to drink all on its own. It's one of those rules versus recommendations things. You can complete a Whole30 while drinking juice (or compliant apple cider), but it is discouraged as it does not serve you well for some of the other goals of the program. See here under "Fruit Juice:" https://whole30.com/2013/06/the-official-can-i-have-guide-to-the-whole30/. You can also check out this article for more information on rules versus recommendations: https://whole30.com/2015/01/rules-recommendations/.
  2. kirbz

    Kirbz's Whole30 Log

    Hi, I'm Kira and this is my second attempt at the Whole30. I made it to Day 7 last year and then opted to quit, deciding that it caused more stress than good (though I did quit before I had a chance to really see or feel any personal victories). I'm in a different life situation now and am committed to making it through the 30 days this time around! I'm going to log all of my meals and exercise publicly as an additional mechanism of accountability. I welcome any feedback, comments, or encouragement. I absolutely love this forum as a support network. Goals: I want more energy. I comment that I'm tired almost every single day and that drives me crazy. I wake up tired, I'm tired throughout the day, and I go to bed tired. I just want to be healthy again. I know I'm not and I feel it in every part of my body. I'm "only" 32 and shouldn't feel that way. I want to someday be 70 years old and still be active in the outdoors because my body is still strong and healthy. I want more stamina to do the activities I love (i.e., hiking, mountain biking, stand-up paddleboarding). I don't want to be a slave to food. I LOVE chocolate and sugar and all things bad and eat them in ridiculous quantities. I want my food freedom to allow me to have a small portion of something I love and feel satisfied, rather than getting out of control so that I eat the whole bag of chocolate or the whole tub of ice cream. I want to lose weight. I am currently in the "obese" category, though most people would not guess that based on the way I look and the activities I do. I feel it though and know this is not even close to being a good weight for me.
  3. kirbz

    Kirbz's Whole30 Log

    MINI RESET #2, Day 2: Wednesday, February 20 Meal 1 (8:30 am): ~2 cups of breakfast egg roll in a bowl (cabbage, carrots, broccoli, sausage, seasoning/spices) Meal 2 (1:30 pm): 5 salisbury steak meatballs served with generous portion of gravy; ~1.5 cups mashed potatoes served with generous portion of gravy Meal 3 (8:00 pm): four chicken tenders pan-cooked in avocado oil with BBQ sauce, salt, and pepper; ~2 cups chopped Turkish salad (cucumbers, green peppers, tomatoes, radishes, onion, olives) with olive oil and lemon juice dressing; bowl of cauliflower soup Water Intake: ~60 oz
  4. kirbz

    Epic Performance Bar Almond Butter Chocolate

    You might find this article interesting: https://whole30.com/2013/12/great-cocoa-debate/.
  5. kirbz

    Kirbz's Whole30 Log

    Well, my Girl Scout Cookie order arrived. I guess it's just as well that it arrived today because I just committed myself to another mini reset! I'm honestly just not ready to reintroduce desserts into my life so this is something that helps me remain strong to my goals and committments! Because honestly, I truly just cannot see the point in eating a single cookie. In my past life, I would eat the whole box in one sitting. And even know, even with all I've learned, it honestly doesn't feel like it would even be worth eating a cookie unless I ate an entire row of them! And I don't want that right now. So I guess I wait longer until that attitude changes, or until it's worth it to eat a whole row... So, here we are with Day 1 of my latest mini reset. This one is about eating all the veggies! Though I have a feeling there are going to be a lot of these in my near future as I figure out how to make better food choices. MINI RESET #2, Day 1: Tuesday, February 19 Meal 1 (7:30 am): two over-easy eggs cooked in leftover bacon fat; ~2.5 cups of breakfast egg roll in a bowl (cabbage, carrots, broccoli, sausage, seasoning/spices) Meal 2 (12:30 pm): 5 salisbury steak meatballs served with generous portion of gravy; ~1.5 cups mashed potatoes served with generous portion of gravy Meal 3 (8:00 pm): four chicken tenders pan-cooked in avocado oil with BBQ sauce, salt, and pepper; ~2 cups chopped Turkish salad (cucumbers, green peppers, tomatoes, radishes, onion, olives) with olive oil and lemon juice dressing Water Intake: ~80 oz
  6. kirbz

    Kirbz's Whole30 Log

    Well, I've eaten mostly garbage since my mini reset a bit over a week ago. They were not conscientious food choices. They were not "worth it" choices. They were born of laziness and convenience, which has always been my downfall with Whole30. In my defense, we have been absolutely buried in snow, are struggling with flooding, and have had a couple of power outages. But, alas, I could have made more thoughtful food choices. Or at least eaten better garbage food! But, I'm going to do another mini reset and get back on track. And I intend to still eat all the vegetables I noted above! Bring on the vegetables! This will be my healthiest week of Whole30 yet! Two things worth noting though: I still haven't given in to the temptation to have any sweet things. I have not had any chocolate or other forms of dessert since I started my Whole30 in November. I'm still not ready for that. My pooping has returned to normal since going back to a SAD diet. I am now happily pooping once a day, in the morning, as I normally do. I'm not sure what it is about Whole30 that makes me so darn constipated! I'm going to try for more water and more vegetables, because I believe I've read that that helps...
  7. Hi! I am an aspiring mountaineer/alpine climber and am wondering how to fuel long, low intensity efforts... I've seen a number of threads on people's personal experience and I plan to delve into those a bit more, but is there an official Whole30 answer to fueling exercise in the middle of it? Is it carbs? Protein? Fat? Some combination of those? For a bit more context... I will be starting a series of long (1-3 hour), low-intensity exercise efforts (hiking, easy running, biking, swimming, etc.) that I will do a few times during the week. I may or may not find a new to "fuel" during these exercises but would like to understand what would be the best food to try if it's needed. On weekends, I will also be spending bigger days in the mountains (hiking, climbing, backpacking). These could be anywhere from 5-12 hour days. So, what do I use to fuel the 1-3 hour, more frequent activities? And what do I use to fuel the weekend, super long activities? Thanks in advance for your help!!
  8. kirbz

    Approved frozen foods at Walmart

    Here you are: https://whole30.com/2018/11/walmart/.
  9. kirbz

    Kirbz's Whole30 Log

    I want to be eating more vegetables so I think I'm going to try a new thing for next week. I'm going to come up with a list of a variety of vegetables, some familiar and some newer, and commit to incorporate those into my meals for the week. So, here's what I have planned for next week! I'd like to then follow up and account for how I did! Vegetable List for Week of February 18 Asparagus Cucumber Kale (rarely eat) Broccoli Zucchini Yellow Squash (rarely eat) Radishes (rarely eat) Cabbage (rarely eat) Brussel Sprouts Cauliflower Beets (rarely eat)
  10. kirbz

    Kirbz's Whole30 Log

    Two things I wanted to note: I have not been sick since I started my Whole30 journey shortly after Thanksgiving. This is despite coworkers, friends, and family all around me getting sick with all kinds of cold and flu yuckiness. Bread, especially bread all on its own, is a trigger for me. It makes me want to eat all the things. Cookies. Chocolate. Ice cream. More bread. So bread is most definitely only for very special occasions.
  11. Reading this at work was a mistake. The frequent snickering made it quite apparent that I wasn't actually perusing a work document... LOL, this really was great! And totally relate-able! As if making the decision and committing to healthier eating isn't hard enough! You then have to go out and figure out what healthy actually means! That's honestly the biggest selling point for me! Whole30 doesn't claim to be the healthiest "diet" in the world for every single person on earth. It's an experiment for you to figure out what that looks like for you and your own personal context!
  12. I'm sorry to hear that this is such a struggle for you. You should be proud of your commitment for making it this long! Though I sincerely hope that things improve for you and you find some of the joy and benefits that so many others (myself included) have found! One thing that seemed to jump out to me is that it seems like you're trying really hard to re-create all the things you used to love. That can be hard and frankly, I just end up disappointed when I try to do that. Have you tried finding new recipes that are delicious all on their own? Perhaps something you've never tried before so you won't have a comparison to how it tasted before? I strongly recommend that you find a blogger or recipe book that focuses on Whole30 food and try some new stuff! My favorite bloggers are Paleo Running Momma and Mel Joulwan. Others on the forum often really love Nom Nom Paleo. All three have websites with dedicated Whole30 sections that are reliable. There are others, though you'll find a lot of false information on Whole30 recipes out there, so be diligent about checking the ingredients and making sure they align with the rules! Check out the @Whole30Recipes Instagram feed for daily recipes from featured bloggers. That'll give you lots of other ideas and will point you to more reliable sources. As for breakfast, I really struggled with breakfast for a long time. I didn't love eggs either and vegetables were also hard for me. What I've found now is that bacon, eggs scrambled in leftover bacon fat, and soup works really well for me. I alternate the Silky Gingered Zucchini soup and the Golden Cauliflower soup recipes referenced below. Bacon can be hard to find but Pederson's Natural Farms and Applegate Naturals are two brands to look for. I believe even Costco carries their own brand that is compliant as well. Online could always be an option too. If you're interested in trying some new stuff, here are some of my favorite recipes: https://www.paleorunningmomma.com/breakfast-egg-roll-bowl-paleo-whole30/ https://www.paleorunningmomma.com/bacon-zucchini-fritters-paleo-whole30/ http://meljoulwan.com/2014/11/10/oven-fried-salmon-cakes/ https://www.paleorunningmomma.com/paleo-salisbury-steak-meatballs-whole30/ http://meljoulwan.com/2012/03/29/merguez-meatballs/ https://meljoulwan.com/2012/10/24/golden-cauliflower-soup/ https://meljoulwan.com/2012/11/05/silky-gingered-zucchini-soup/ https://www.paleorunningmomma.com/twice-baked-potatoes-paleo-whole30-vegan/ I truly do wish you the very best and hope you find something great from this!
  13. kirbz

    Kirbz's Whole30 Log

    MINI RESET, Day 5: Friday, February 8 Sleep Last Night: 8 hours 38 minutes (0:32 deep; 5:17 light; 2:49 REM; 0:21 awake) Wakeup: 7:15 am Meal 1 (8:30 am): three scrambled eggs with a splash of coconut milk cooked in leftover bacon fat; 2.5 slices of bacon; large bowl of zucchini soup Exercise (12:00-1:00 pm): 1.85-mile snowshoe hike with 318 feet of elevation gain (170 max HR; 143 average HR) Meal 2 (1:30 pm): four chicken tenders pan-cooked in avocado oil with BBQ sauce, salt, and pepper; one can of sliced potatoes pan-cooked in ghee Meal 3 (8:30 pm): five slices of tri-tip cooked on the BBQ with marinade; three half spinach and artichoke potatoes Water Intake: ~80 oz Steps: 11,104 Symptoms/NSVs: Still constipated Thoughts/Reflections: Nothing significant to report today. Need more vegetables and more water. And probably less potatoes….
  14. kirbz

    Kirbz's Whole30 Log

    MINI RESET, Day 4: Thursday, February 8 Sleep Last Night: 7 hours 57 minutes (1:12 deep; 3:48 light; 2:57 REM; 0:01 awake) Wakeup: 6:30 am Pre-Workout Meal: none Exercise (7:00-8:00 pm): cross-training class (179 max HR; 143 average HR) Post-Workout Meal: none Meal 1: none Snack (10:30 am): Gaia Herbs Liver Cleanse tea with one scoop collage powder Meal 2 (11:30 am): chicken shawarma*; baba ganoush*; cucumber and tomato salad*; fresh-squeeezed pomegranate juice Meal 3 (9:00 pm): four chicken tenders pan-cooked in avocado oil with BBQ sauce, salt, and pepper; one can of sliced potatoes pan-cooked in ghee; bowl of carrot caraway soup Supplement(s): Primal Kitchen Collagen Peptides Water Intake: ~70 oz Steps: 11,887 Symptoms/NSVs: Strong cravings for chocolate Thoughts/Reflections: Nothing significant to report today. * My lunch may or may not have been fully compliant. It was from a local Lebanese restaurant and I have received conflicting information about what ingredients they use. There is also something of a language barrier when discussing specific ingredients. It’s a small, family-owned restaurant. I think it’s fairly highly likely that the food is compliant. And I did not have any form of negative reaction eating their foods as part of my reintroductions.
  15. kirbz

    Kirbz's Whole30 Log

    MINI RESET, Day 3: Wednesday, February 7 Sleep Last Night: 8 hours 42 minutes (0:26 deep; 4:56 light; 3:20 REM; 0:05 awake) Wakeup: 6:45 am Meal 1, Part 1 (7:30 am): three scrambled eggs with a splash of coconut milk cooked in leftover bacon fat; 2.5 slices of bacon; small glass or orange juice Meal 1, Part 2 (10:00 am): large bowl of zucchini soup Exercise (3:00-3:40 pm): 2.24 mile walk during my lunch break (119 max HR; 106 average HR) Meal 2 (3:45 pm): meat stick; bowl of cauliflower soup Pre-Workout Meal: none Exercise (7:00-8:00 pm): indoor bouldering (114 max HR; 86 average HR) Exercise (8:00-8:20 pm): 3x3 strength training circuit (arms + abs) (115 max HR; 91 average HR) Post-Workout Meal: none Meal 3 (9:30 pm): two salmon and sweet potato patties with Lizard Sauce; bowl of carrot caraway soup Water Intake: ~60 oz Steps: 14,052 Symptoms/NSVs: Fatigue (particularly muscle fatigue) Thoughts/Reflections: I’m not eating and drinking enough for how much I’m working out. Not much else to report. I’m proud of myself for making these changes and this is kinda how I do it – dial in the exercise first and then the eating. Next week should be much better!
  16. kirbz

    Always hungry-Awful cravings!

    The meal template provides a good summary of your fat options. You can find that here: https://whole30.com/downloads/whole30-meal-planning.pdf. In summary, you should have one or two portions of fat with each meal, not counting the oil you may cook with because most of that is left in the pan. Your fat options are: oils such as olive oil, coconut oil, or avocado oil (I often consume these in dressings; mayo is also a good option) other cooking fats like animal fats (duck fat and fried potatoes are delicious!) ghee and other butters such as nut butters or coconut butter coconut such as coconut flakes (I often do a handful as a pre-workout fat) olives (sometimes I add a random, large handful of olives just to get fats into a meal) avocado coconut milk (I make curries or soups with coconut milk; a lot of people do coconut milk with their coffee) A few other things to note: Most people do best with a fist-sized serving of starchy vegetables each day. This includes potatoes, carrots, winter squashes, beets, rutabaga, etc. You seem to rely heavily on these types of vegetables. Try more variety of vegetables. Some of my favorites are: zucchini, spinach, artichokes, brussel sprouts, cucumber, and asparagus. Eat more fat! :-) Hopefully some of these things will make you feel better! Best wishes to you!
  17. kirbz

    Kombucha

    You will most definitely continue to see lots of statements from people about whether or not something is compliant. You'll find Pinterest boards and blogs and articles and comments about Whole30-compliant items. Some of them are right. Many of them are not. Some are blatantly just trying to take advantage of a successful and popular program. I find that it's best to learn the rules for yourself and always rely on your own judgement! That being said, the rules can sometimes be difficult to apply and learn all at once so do feel free to ask questions! This is a great community who really do try in earnest to do the right thing!
  18. kirbz

    Kombucha

    I would recommend against making any assumptions that "all" of anything is or is not allowed. Reading labels for every single thing you consume is a good practice so that you always know what you're putting into your body. And, sometime product ingredients vary by region. Quite literally, a specific product out West will not have sugar but it does in the Midwest version. And, manufacturers change their ingredients all the time so it really is best to check! That being said, this item is compliant, as are the five or six varieties I have tried from them so far. That being said, just make it a habit and always spend the extra few seconds to read about what you're consuming! Best wishes to you!
  19. kirbz

    Kirbz's Whole30 Log

    MINI RESET, Day 2: Tuesday, February 6 Sleep Last Night: 7 hours 17 minutes (0:43 deep; 4:45 light; 1:48 REM; 0:00 awake) Wakeup: 6:30 am Pre-Workout Meal: none Exercise (7:00-8:00 pm): cross-training class (183 max HR; 149 average HR) Post-Workout Meal: none Meal 1: none Snack (10:15 am): Gaia Herbs Liver Cleanse tea with one scoop collage powder Meal 2 (12:00 pm): bowl of crockpot red curry with stew meat, onion, and green beans Exercise (12:40-1:20 pm): 2.34 mile walk during my lunch break (135 max HR; 110 average HR) Snack (7:30 pm): banana (because I was starving and dinner wasn’t ready) Meal 3 (8:15 pm): strip steak seasoned with spices and grilled on the BBQ; baked potato with salt and ghee; bowl of cauliflower soup Supplement(s): Primal Kitchen Collagen Peptides Water Intake: ~80 oz Steps: 14,374 Symptoms/NSVs: Constipated Slight headache in the afternoon ·Extreme exhaustion in the afternoon Thoughts/Reflections: I felt tired today. In all the ways. My muscles were tired from intense working out (after not much working out at all) and poor fueling (skipping meals and pre/post-workout probably wasn’t the smartest choice). I wanted to take a nap in the afternoon. And I was unfocused and unmotivated at work. But I’m here. I’m back on Whole30. And I am killing the exercise! Yay me!
  20. @ultrarunnergirl Thank you so very much for the information! Those are all great ideas and any of those could be do-able for me (I know I'm not particularly sensitive to real foods before or during exercise)... Just to clarify then, is there not really a recommendation on fat versus protein versus carbs when fueling during long-duration activities? Is the point really just to get food in you? It seems your examples cover the range of fat, protein, and carbs. Is it just finding what works for you and there really isn't an official answer? I live in South Lake Tahoe so it doesn't get excessively hot even in the summer. Right now, we just got four feet of new snow and it's cold so I could probably take pretty much anything for my winter time activities. In summer, I avoid really hot days and tend to stick with high elevations, so 85 is probably as hot as it gets. In these cases, I could partially freeze my hydration bladder before single-day outings and store stuff close to that to make sure it stays fresh throughout my day.
  21. kirbz

    Kirbz's Whole30 Log

    MINI RESET, Day 1: Monday, February 5 Sleep Last Night: 7 hours 08 minutes (0:48 deep; 4:32 light; 1:49 REM; 0:10 awake) Wakeup: 6:00 am Meal 1 (7:45 am): three scramble eggs cooked in leftover bacon fat; two slices of bacon; ~2.5 cups of cauliflower soup Exercise (12:15-1:00 pm): 45-minute walk during my lunch break Snack (1:30 pm): Gaia Herbs Liver Cleanse tea with one scoop collage powder Meal 2 (2:30 pm): bowl of crockpot red curry with stew meat, onion, and green beans Pre-Workout Meal (5:45 pm): two hard-boiled eggs Exercise (6:30-7:45 pm): vinyasa yoga Exercise (8:00-8:45 pm): personal spin class (using the CycleCast app) Post-Workout Meal: none Meal 3: none Supplement(s): Primal Kitchen Collagen Peptides Water Intake: ~80 oz Steps: 13,791 Symptoms/NSVs: Funny pooping (I have been alternating constipation and nasty diarrhea the last few days) Thoughts/Reflections: I clearly didn’t eat enough today. I did have some of the food, I just didn’t have a chance to eat it. When I came home from my double workout, I ended up chatting with my roommate for an hour. By that time, I just wanted to go to bed instead of prepare and eat a meal. And so I did. This is fairly normal for me. When I decide to get healthy and fit, I tend to prioritize exercise over eating. But I need to find time for both because they work best when they work together!
  22. kirbz

    Kirbz's Whole30 Log

    Okay, I'm officially doing a mini reset. We were pretty much house-bound the whole weekend with feet of new snow, so I was bored, frustrated and unhappy. So I ate a bunch of stuff that did not make me feel very good (i.e., popcorn, cheetos, cheese, banana bread (in excess)). So I'm going to get back on track by doing a mini reset. I am also motivated by the fact that I will soon be starting a new training plan. I have big alpine goals this summer so I'm reading a book called "Training for the New Alpinism" and plan to develop a training plan for myself. I've never really done a training plan before, so this should be interesting! And in order to best set myself up for success, I want to start with a strong foundation of health and nutrition! Though, I will say that I'm a bit wary to get to the nutrition section in the book. I am really committed to this book and I'm not sure it will align at all with Whole30... More to come on that as I progress through the book. Anyway, I don't know how long I'll go with this reset, but I'm planning at least five days. And I'm going back to logging my food in detail in order to hold myself more accountable. So here goes!
  23. kirbz

    Kirbz's Whole30 Log

    Food Freedom: Wednesday, January 30 Today was not how I would have liked to eat. I felt "snacky" some time after breakfast but didn't feel like making anything. So I had some peanut butter. Except I ended up probably eating like a half a cup of it. That was not what I would have liked to do. It was not a very conscientious decision. I just didn't want to have to prepare a meal so I figured I should eat a decent amount of it. But then I really, really loved it so I kept eating it. It didn't even feel good to eat that much. But I did it anyway. And then I didn't want to prepare dinner either. And I wanted Thai food. So I ordered takeout from a local restaurant and had Thai food for dinner. I feel good about this decision, despite that I had made it a goal to go back to 100% Whole30 eating for a little while. And it has definitely not been a little while. Food choices are so odd. We have so many emotions and judgements built into the choices we make about what we eat. I don't want that. I just want to be able to embrace the choices I make. I don't embrace the peanut butter decision because that was just laziness and a stupid choice. I can feel good about my Thai decision because it was also laziness but at least a smart choice. Not sure where I'm going with this. Just documenting that I'm still struggling. And that it's hard to maintain a version of food freedom that I like and can feel good about. And that I still struggle to control how much I eat when it comes to off-plan foods.
  24. kirbz

    Kirbz's Whole30 Log

    I'm back to mostly Whole30 eating since my training event last week, but I do want to take a moment to summarize my reintroduction findings: Garbanzo Beans (Hummus): no reaction Peanuts (Peanut Butter): no reaction but led to pretty significant cravings for a couple of days, likely because the peanut butter also has sugar (initially I thought it may have caused a minor breakout, but I had peanut butter again later with no reaction) White Rice: no reaction Oats (Oatmeal): stomach pain (this was my most significant reaction and is definitely not worth it at all) Cheese (Tillamook Cheddar): no reaction Yogurt (Full Fat, Plain Greek Yogurt): no reaction Gluten Grain (Dinner Rolls): stomach pain So, it seems that oats and gluten-containing grains are not good choices for me. The other stuff seems to be just fine. I'll likely include occasional hummus and rice as part of meals because they are easy and delicious. I'll likely include cheese as an occasional snack, mostly when hiking or camping or backpacking because we love that. Gluten grains will be for special occasions only, likely for special outings at burger joints and an occasional dinner roll if I really love the rolls. Otherwise, I don't plan to eat much outside of a Paleo lifestyle! Because that's what makes me feel good and I've found a sustainable way to do it! And it's delicious! I'm still somewhat terrified to reintroduce sweets. I definitely want to have Paleo desserts be a part of my lifestyle, but I'm not ready yet. And I still want to lose more weight. So more to come on that... after perhaps another month (perhaps aligning with when my Girl Scout Cookie order arrives). :-)
  25. I'm sure a moderator will chime in with a wonderful, factual answer, but I thought I'd chime in with my two cents... This is meant to be an experiment! That's what I love so much about this program. So, go forth and experiment! The template says 1-2 palm-sized portions. So try different combinations and see what works for you! The goal is to feel satisfied for 4-5 hours between meals. So, if that means eating on the higher end of the template for you, then so be it. If that means eating at the lower end of the template for you, then so be it! There are some very black and white rules, but the rest is figuring out what works for you. So don't be afraid to be a little playful and try new things and find something that will be great for you for the short and long term!